CrossFit and Personal Training

2 Rounds

• 2 length bear Crawl
  
• 10 Scorpions (lie on your stomach, raise one leg and try to reach opposite foot to opposite hand)
  
• 10 Barbell good mornings
  
• 10 Deadlifts with empty bar

• DEADLIFT: 10-7-5-3-3-3-1-1

(use the 10 and 7 as warm up sets, then increase weight as you work through the sets)

• Box Jumps – 5 Box Jumps- full extension
  
• DBall – just go to shoulder – 1-2 practice reps
  
• Rope Climb
  

Every 3 Minutes for 8 Rounds:

• 30 Second Sandbag Hold
  
• 6 Box Jumps
  
• 6 DBall to Shoulder
  
• 1 Rope Climb

(Performance: steps ups – 24/20, 70/50, 2 ground to stand

Rx: 30/24, 100/70, 1 rope climb with legs

Rx+: 30/24, 150/100, 1 legless rope climb)

Pick a sandbag weight that is a challenge but you know you can hold for 30 Seconds

Alternating EMOM:

•  Handstand walk: 20-40 ft (or handstand hold for 30s)
  
• 5 Strict handstand Pushups (deficit if you can)